Ironman Florida Looks Shorter Now...

I just looked at my "Life Ticker" app and it's exactly 1 MONTH until Ironman FL 70.3!  I pulled up my training peaks account to look at my completed distance for the year so far and this helped ease my mind.  I've really been pushing it and I know after the half is over I'll be going even stronger to get ready for my Full Ironman in November.  I've made some strides in all 3 sports and I'm feeling more confident about the half, but still very nervous.  Looking at this helps ease my mind and makes the FL 70.3 look pretty short.  :)

#FloridaIronman70.3 in 1 month!

It's a Love Hate Kinda Thing

I've had 2 new run workouts for the week.  The first one is as follows:

Run on the treadmill. Warm up, then run 5 minutes at a pace that holds you in zone 3. Then, maintaining the same speed, do 7x (2 minutes incline 5%, 2 minutes incline 1%). Cool down.

I ended up going 5.7 miles for 54 minutes and sweating to death.  I did the last incline at 10% at a 7.0 speed.  When most people will get on the tread mill and jog at 5.0 speed for 30 minutes, this was a killer workout.  It really goes by quick since you're changing the incline every couple of minutes.

The other run workout (2-4-6-8-6-4-2) that was added was:


Warm up well--10-15 minutes.  Do the following sets in zone 4, each with 2 minutes easy recovery: 2 min, 4 min, 6 min, 8 min, 6 min, 4 min, 2 min.  Cool down well.


I did this one outside with a little humidity (welcome to Georgia) and felt really good about my run.  I warmed up for about 10 minutes and then started the sets.  I went 59:27 minutes total for 6.61 miles; That's a 9:00/mile average.

These are both great workouts to really build endurance, speed, and strength.  The second workout went pretty fast too since you have to constantly keep watching your HR, time, etc. for each set.  They're definitely not easy workouts, but effective.  I hated them both but really loved them...

Ironman FL 70.3 in 4 weeks, exactly 1 month....

Great Run / Hard Bike Ride

Yesterday I felt really good about my run.  This was much faster than I used to go 6 months ago.  I normally averaged 10 minute miles on a good day!  Yesterday, I went 11.47 Miles in 1 Hour and 44 minutes.  That's a 9:05/mile average.  On a side note I burned 1268 calories.

Today's long bike ride was hard!  I felt great starting out (it ended up being down hill most of the way). I felt like I was averaging 22-23 mph., I was moving!  By the way, this was a brand new route, I just looked it up on mapquest to get a new route and I never checked the elevation.  I rode hard for 2 hours and 15 minutes and then turned around.  The ride was pretty much up and down in the middle of the route.  I knew what was coming...that nice fast pace ride, I had to ride back UP that route to get home.  Talk about a workout!  I made it, but it was tough.

Today's ride was 4 hours and 37 minutes long.
15.5 Average MPH (that was due to the big hills...slow)
34.5 MPH Max
1969 Calories burned
HR Average 119; HR Max 148
67 RPM Average; 112 RPM Max

I'm still feeling good about my training but still have a ways to go before the big IRONMAN in Arizona.

Just 5 weeks until Florida 70.3!